Healthy chicken alfredo zucchini pasta

Healthy chicken alfredo zucchini pasta

There always seem to be a catch with healthy food; low in calories and high in protein secretly means bland and cardboard-esque. So I think we see a pattern here – healthy food is often associated with tasting bad.

This is one of the reasons I started this blog. Originally when I got into the blogging game, I started with a food blog. But I hated taking photos in dark restaurants and using sultry words to describe my thrice cooked potatoes and farm pheasant. Food that helps people and brings joy is more my forte.

So, to the recipe. Zucchini noodles are one of those amazing creations that actually stand as a great substitute for pasta. If you prepare it properly, and flavour it well, the texture is actually similar to al dente pasta.


  • Two large zucchini’s
  • 6 gloves of garlic, smashed (yes it’s a lot but garlic is awesome)
  • 1 or two servings of prepared chicken
  • 1 tsp paprika
  • 1/4 tub fat free cream cheese
  • 4 tbsp corn flour
  • 4 tbsp water
  • 1 cup fat free milk
  • Sprinkling of parmesan
  • Parsley for garnish


Preparing zucchini noodles

I really recommend adopting zucchini noodles into your weekly dinner plan. They are tasty, versatile, and super healthy! If you make a batch for dinner, they are great the next day for lunch.


Zucchini noodle preparation is one of the easiest things to do! When I was researching on how to make them, most people use a spiral cutter. I only had a julienne cutter and it worked amazingly.


Julienne cutter for healthy noodles

Julienne cutter for healthy noodles

Basically I just got two large zucchini’s, and used the julienne cutter until I got to the watery part. Place the zucchini noodles in a colander and sprinkle with salt. Leave for 20 minutes so the water can drain out – this will dry the noodles out and give it that pasta like texture.


Preparing the chicken

Prepare the chicken as per the instruction in this post. When adding it to a zip lock bag or tupperware container, add 2 tbsp of corn flour with two tbsp of water to the chicken. This will make it very soft and easy to cook (while also giving a nice coating when cooking). Leave the chicken for at least 2 hours. Once ready, cook in a pan on a medium heat with 2 cloves of garlic and the paprika. This chicken also be used in wraps or can be combined with brown rice.

Straining the noodles

Straining the noodles


  1.  Once you have the chicken and zucchini noodles under way it would be good to start on the sauce. Lightly fry 2 cloves of garlic for 30 seconds. Add the cream cheese and milk to the garlic. Once well combined, add 2 tbsp of corn flour and water mixed into the sauce. This will thicken it a lot, and very quickly. Add some parmesan and salt and pepper and mix.
  2. While the sauce is bubbling away on a low heat you can cook the zucchini noodles. Lightly fry the last 2 garlic cloves in some grape seed oil. Pat the zucchini noodles dry with some paper towel. Add to the garlic and lightly cook for two minutes or until heated through.
  3. Place the zucchini noodles in a bowl, top with the chicken, Alfredo sauce, parmesan and parsley and if you like, extra pepper.

This meal isn’t something you need to make every day, but I highly recommend you trying it at least once. It’s one of those dishes that you can’t believe won’t put weight on you, and it’s high in fibre, vitamins and minerals, and protein.


The result: healthy chicken alfredo zucchini pasta


Zucchini pasta has so much room for versatile recipes. If you don’t want to prepare the sauce, this dish would have been nice on it’s own with a bit of sriracha, so please don’t let the preparation of the sauce turn you off. I generally don’t have time to make meals like this, and you’ll find that out as my blog progresses. But in a few days I’ll be posting a healthy recipe for a thai prawn salad; a great healthy lunch idea for Australia day! Happy healthy cooking!


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